EXERCISE: Gym Workouts Sep.21, 2023: Family Affair + Progressive Overload

-

EXERCISE: Gym Workouts Sep.21, 2023: Family Affair + Progressive Overload


Hi friends,

How's your day going?

Now going to Dax Fitness becomes a family affair.🏋️‍♂️👨‍👩‍👧‍👦

My wife encouraged my son to come along, and now he's hooked on fitness. Parenting with good examples has never been more satisfying. Happy to see him mingling about and gaining more knowledge and enthusiasm.


Here are the roster of workouts we did (4x15reps each):

  • DB mid row 20kg or deadlift (my son & I chose 1 of each)
  • BB mid row 40 》50 》60kg or hip thrust (ditto)
  • DB Incline bench fly 30lbs
  • DB Bench press 30kg
  • Cable triceps press down 26.5kg
(By the way: I've made a pretty cool video with these workouts! Check it out here or here ! wink wink 😉🏋️‍♀️)

Then we took out the yoga mat, and complete the session with the following:
  • 4x30s DB fly + leg raise
  • 1x30s plank
  • 1x30s bicycle crunch
  • 1x30s butterfly crunch
  • 1x30s leg raise
  • 1x30s V sit
About increasing the weights for each during sets of workout, I recently learnt the term as "progressive overload.":

—————— 

Progressive overload is a fundamental concept in exercise and workouts, commonly practiced in the gym. It means gradually increasing the intensity of your workouts over time to challenge your body and achieve better results. This method involves adding more weight, increasing repetitions, or shortening rest periods, depending on your fitness goals.

The benefits of progressive overload are well-established both through scientific research and practical experience. Firstly, it prevents plateaus in your fitness journey. Doing the same workout or lifting the same weight repeatedly can lead to stagnation, where your body adapts and stops making progress. Progressive overload keeps your workouts fresh and effective.
Secondly, it promotes muscle growth and strength. By consistently pushing your limits, you stimulate muscle fibers to adapt and grow stronger. This is essential for building lean muscle mass and increasing your overall strength.
Furthermore, progressive overload minimizes the risk of injury. Gradual increases in intensity allow your body to adapt and reduce the chance of straining muscles or joints.
Incorporating this principle into your exercise routine can lead to substantial improvements over time. It's not just a gym mantra; it's a scientifically-backed approach that helps you achieve your fitness goals safely and efficiently. Whether you're lifting weights, running, or doing any other form of exercise, applying progressive overload is key to continuous improvement and long-term success in your fitness journey.

——————  

Till our next session, remain resolute and stay motivated!

Yours in unwavering fitness spirit, Gary 💪🌟

Feel free to explore my fitness wisdom on my Blog and Facebook Page, where you'll discover a treasure trove of insights and inspiration. Let's continue to motivate and uplift each other on the journey to being FIT & STRONG! ⚡



Comments

Post a Comment

Popular Posts

EXERCISE: Gym - 6 Tips to Motivate Yourself and Stick to Your Routine

-
Image
EXERCISE: Gym - 6 Tips to Motivate Yourself and Stick to Your Routine Are you finding it hard to kick-start your exercise routine and drag yourself to the gym? Trust me, you're not alone in this battle!  After numerous teases on my fat belly , from: My dad, "There's treasure in there!", My gym instructor, "That's a 'beer belly'!", And most of all, my wife, "Your back is more appealing than your front!" I'm motivated! If you're in my shoes, aren't you? So, how did I do it? Well, it wasn't easy, but I found a few tried-and-true methods that helped me kick-start my exercise routine and stick with it. Here are my top tips: 1. Set SMART goals: http://fit40strong.com What do you want to achieve with your fitness journey ? Do you want to lose weight , build muscle , or improve your overall fitness ? Once you know your goals, make sure they are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. For example...
Read more

EXERCISE: The Best Type of Exercise for Weight Loss is the One You'll Actually Do

-
Image
"What is the best type of exercise for weight loss?" Hi friend, The best type of exercise for weight loss - to put it very plainly - is the  ONE THAT YOU'LL ACTUALLY DO . If you don't enjoy exercise, you're  LESS LIKELY  to stick with it. So, it's important to find an exercise that you find  FUN AND CHALLENGING . Here are a few tips for choosing the best type of exercise for weight loss: Choose an exercise that you  ENJOY . If you don't enjoy exercise, you're  LESS LIKELY  to stick with it. Choose an exercise that is  CHALLENGING . You should be working up a sweat and breathing hard, but you should still be able to  TALK IN COMPLETE SENTENCES . Choose an exercise that is  SAFE . If you have any health concerns, be sure to  TALK TO YOUR DOCTOR  before starting a new exercise program. Here are a few examples of exercises that are effective for weight loss: WALKING RUNNING BIKING SWIMMING DANCING HIKING YOGA PILATES STRENGTH TRAIN...
Read more

EXERCISE: Gym Workouts Oct.12, 2023 - Landmine Rows and Wide Grip Lat Pulldowns

-
Image
EXERCISE: Gym Workouts Oct.12, 2023 - Landmine Rows & Wide Grip Pulldowns Hi friends, How are you doing? Doing ok? How's the weather?  Trust you're doing well. And if not, hang in there. The storm will pass. As the word of encouragement goes: When you pass through the waters, I will be with you; And through the rivers, they shall not overflow you. When you walk through the fire, you shall not be burned, Nor shall the flame scorch you. (Isaiah 43:2) Today  Dax Fitness   got us doing landmine rows and wide-grip lat pulldowns. Landmine is quite a catchy name, don't you think so.  Landmine One-arm row When I first came across landmine workouts , I thought they were explosive devices.  I mean who can blame me for assuming that? In a forum, people were asking genuine questions about landmine exercises, but many people were not familiar with them.  Some of the answers in the forum are quite hilarious, such as: Q: What are the best landmine exerc...
Read more